What to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy

289 Pages·2005·1.17 MB·English

what
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what
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The Ten Things You Really Need to
Know to Eat Well and Be Healthy!
LUISE LIGHT, M.S., ED.D.
Copyright © 2006 by Luise Light. All rights reserved. Manufactured in the United
States of America. Except as permitted under the United States Copyright Act of 1976,
no part of this publication may be reproduced or distributed in any form or by any
means, or stored in a database or retrieval system, without the prior written permission
of the publisher.
0-07-148331-4
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I dedicate this book with love and gratitude to the women heal-
ers and teachers whose advice and perspectives created in me a
passion for the truth and a dedication to sharing what I’ve
learned with others who are willing to consider how these words
may benefit them:
My daughters, Sara Light-Waller and Orrea Light
Professor Orrea Pye, Ph.D.
Meredith Young-Sowers, D.D.
Gladys Taylor McGarey, M.D., M.D.(H)
Patricia Kaminski
Juliette de Bairacli Levy
Mary Sparrowdancer
Linda Haltinner, Chiropractic Physician
Carolyn Dean, M.D., N.D.
Annemarie F. Crocetti, Dr.P.H.
And in loving memory, Annie Toglia
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CONTENTS
Acknowledgments xi
Introduction xiii
1 Eating Shapes Your Fate 1
The Good Ship Nutrition 3
Food Guides and Pyramid Schemes 12
Eating Right or Eating Wrong 16
What’s Wrong with Our Food? 23
Nutrition and Politics 25
2 Ten Rules for Healthy Eating 29
1. Eat a Variety of Fresh Fruits and Vegetables 33
2. Eat Whole-Grain Pasta, Rice, Breads,
and Cereals 37
3. Eat Certif ied Organic Foods 38
4. Eat Natural Fats/Avoid Synthetic Fats 40
vii
viii Contents
5. Avoid Ref ined Starch and Sugars 43
6. Eat Wild Fish and Meat and Eggs from
Range-Fed, Antibiotic- and Hormone-
Free Animals 45
7. Eat Several Good Sources of
Calcium 48
8. Avoid Too Much Salt and Salty Foods 48
9. Avoid Processed and Additive-
Rich Foods 50
10. Drink Plenty of Clean, Filtered Water 53
Other Health-Promoting Habits 54
3 Kids—Hungry for Change 59
Limit TV 63
Set a Good Example 64
Stock the Good Stuff 67
A Big Revolution 70
What Else Can We Do? 78
What Do Kids Want? 80
4 Healthy Eating 101 81
The Problem with the Pyramid 84
Guide to Healthy Eating 86
Your Personal Diet Makeover 89
Keep a Journal 97
How Foods Affect You 102
Weighing in on Weight 105
5 Your Diet Makeover Tool Kit 107
Pantry and Refrigerator Redux 108
Your Makeover Market Basket 111
Menu Ideas 116
Contents ix
A Week’s Worth of Healthy Eating 125
More Tips to Help You Eat Well 133
6 What to Cook 135
Appetizers 139
Soups 143
Whole Grains 145
Entrées 149
Vegetable Dishes 153
7 Food, Mind, and Spirit 163
Food and Mood 165
Fat, Stress, and Weight 167
Women, Carbohydrates, and Mood Swings 170
Nutrients, Cravings, and the Brain 171
Surviving Stress 172
Spiritual Nourishment 179
8 Healing Digestive Disorders 185
IBS: Widespread But Little Known 187
Alternative Approaches to Treating IBS 191
A Physician’s Tale 199
Fibromyalgia, Chronic Fatigue, and
Hypothyroidism 202
For More Information 208
9 Slimming Without Tears 211
A Lose-Lose Situation 212
New Breakthroughs 215
Diet Revolutions 218
Life in the Restricted Lane 223
Emotional Eating 227